Eat cleverly without gaining weight

Constantly eating out? Here are some ways to continue dining without putting on those extra calories
While all of us wish for that ideal weight and figure, keeping a watch on what we eat is not always possible. However, aside from eating healthy at home, you can keep an eye on your diet even when eating at restaurants. All you need to know is which items to avoid and which to continue eating.
1.If you know beforehand the menu of the restaurant you are going to, you can plan your meal accordingly. Look out for items that are grilled, steamed or even pan-fried. This way you can avoid high-calorie choices. Also most places now have chefs that are willing to customise a dish. Ask for steamed wontons instead of fried and get your chicken in a herb saute instead of a cheese-based sauce.
2. Drinking a glass of water before the meal helps the digestive process and makes you feel full sooner. Just make sure you don’t drink too much so that you feel bloated.
3. Always ask the server for the ingredients in a dish, if you are not sure and opt for a fat-free dish. Order an appetiser and a salad or a soup and salad as your meal instead of the main course. Again, be careful in your choices you don’t want a calorie-rich thousand island dressing in your salad.
4. Most of us love to snack on the bread rolls and butter given before the meal. These contain lots of fat. If you must indulge, choose bread sticks instead of bread. Avoid muffins and croissants; and choose whole-grain over white bread.
5. While what you eat is important, so is the pace at which you eat. Chew slowly and enjoy every morsel. Studies show the brain takes a good 20 minutes to register when you’re full and this will prevent you from over-eating.
6. Most of us go overboard in buffets. Avoid pastas, marinated salads and cheese or cream based items and go for dishes cooked in a light sauce.